8/10

Unrated – Group Class

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Warm-up

3 rds

10 cal bike

7 single arm DB thrusters

10 v up

7 kip swings

Weightlifting

Snatch (10 min to work up to heavy complex )

Snatch pull + full snatch

Strength

Front Squat (10 min to work up to heavy complex )

In the hole front squat + pause front squat + front squat

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP:

3-6-9-12-15 etc….

Toes to bar

Thrusters (95/65)